Arghh, Wednesday!! Not yet the weekend, but at least getting through the week. Here is a little ditty we put together this week for the BootCamp RockIt Mammas! You can do this at home or the gym, by yourself or with the kids or even friends! (more…)

How did you do on the push-up challege a few weeks ago? Still trying to keep up? How about a LUNGE CHALLENGE with a little bit of core?

So, this is how it works:

1. The first segment of the challenge is lunges. EVERY DAY LUNGE for 2 MINUTES ..for 7 days. You time yourself to see how many of the daily move you can bust out, then keep your score. It can be stationary, walking, side, you name it.

2. The second part is easy. You drop and hit the plank position, til failure. I don’t care if you do it on forearms or arms fully extended. The key here is keep your core tight, back straight as an arrow and hold it UNTIL FAILURE! Note your time and track it.

3. This is for 7 (SEVEN) days…one week. You are going to get a little diversity with the lunges, but some stability at the same time with the planks not changing. After the 7 days are up, we are going to do a REPEAT performance of the entire thing. You should see some improvement in the second half of the challenge. Keep track and email your results at the end of the challenge. There will be a raffle after July 10. See if you are the winner!

So it is pretty straight forward. If you have any questions AT ALL, feel free to ask away!

How to Do a Squat Thrust Calisthenics Exercise.

Fortify your muscle endurance by doing squat thrusts. This calisthenics movement works your lower limbs and core. Add squat thrusts to your daily exercise repertoire for a true whole body workout. The following steps will take you through a squat thrust repetition and get your heart pumping.

Instructions

Step 1

Start from a standing position with your shoulders squared and your chest up and out. Hold your arms straight and at your sides, feet together.

Step 2

Place your hands shoulder width apart on the floor while bending your knees a little. You should be in a crouched position taking care not to drop your backside to your heels.

Step 3

Extend your legs behind you to a basic pushup position. This should be done as a fast squatting and thrusting backward motion.

Step 4

Bring your legs in front of you, under your torso, while bending your knees. This should be done as a fast, forward thrusting motion.

Step 5

Jump up to a standing position. Squat thrusts are meant to be done quickly and rhythmically without resting between repetitions. You can stand ¾ of the way up and then go on to the next repetition.

Step 6

Remember to inhale and exhale steadily while executing the squat thrust calisthenics exercise.

Tips & Warnings

Squat thrusts can be varied by alternating legs. You can do this by extending one leg forward as you bring the other leg back. Keep your back straight during the entire squat thrust. Ensure your hands are in a firm position when doing squat thrusts. Consult with your physician before beginning any exercise program.

The Single-arm Stepup and Press

Grab a dumbbell and hold it in your left hand, just outside your shoulder, your palm facing your shoulder.

Place your right foot on a box or step that’s about knee height.

Push down with your right heel and step up onto the box as you push the dumbbell straight over your left shoulder.

To return to the starting position, lower your left foot back to the floor.

Complete all your prescribed reps, then switch arms and legs and do the same number of reps with your left foot on the box and the weight in your left hand.

Try doing two to three sets of 10 to 12 repetitions, resting 60 seconds between each set. For the most benefits, really focus on driving your heel into the box as you push your body up. And press the weight above your shoulder until you arm is completely straight, your elbow locked (keep your muscles contracted). This ensures you’re training your triceps through a full range of motion, for better results.